WARM UP – MOBILITY
Quick dynamic warm-up, hip/trunk/thoracic rotations
Pre-squat hip openers + squat prep
WOD A
BACK SQUAT
BACK SQUAT X 8
In 20 minutes, warm-up and complete 4 working sets of back squats:
12, 10, 8, 8 reps @ ~65-70% of your 1RM
– Try to start your first set at the same weight you finished last weeks set of 12 at.
– You may complete all 4 sets there, or make small jumps for the 10 and 8’s if you can maintain good posture and position throughout the set. (The last set should not be a 8 rep max!)
WOD B
MONDAY BLUES
Complete AMRAP in 15 mins:
30 Wallballs (20/14 – 10ft)
20 KB Snatch (24/16 – 10/arm split any way)
10 Burpee bar touch (Bar should be ~6″ above reach)
ACCESSORY
EMOM x 12 (4 sets)
30s work / 30s rest
1) V-Up or Tuck-up
2) Hollow Hold
3) Med ball Russian Twists
